A recent review of over 100 studies has revealed that a specific type of exercise can improve brain function in under 30 minutes.
It is widely accepted that regular exercise benefits both physical and mental health, with numerous experts emphasizing its positive impact on cognitive abilities, mood, and stress reduction. Harvard psychiatrist John Ratey famously likened exercise to a combination of “a little bit of Prozac and a little bit of Ritalin,” highlighting its dual benefits for mental health.
Research from Wayne State University has indicated that physical activity can stimulate the growth of new neurons in the brain, while a large study involving Swedish military recruits suggested a correlation between increased physical strength and cognitive improvement. These findings reinforce the idea that incorporating regular exercise into one’s routine is essential, particularly for those in high-pressure professions.
However, many entrepreneurs and busy professionals struggle to maintain a consistent exercise schedule. In light of this, researchers at the University of California, Santa Barbara, sought to determine whether a single session of exercise could still yield cognitive benefits. Their review examined studies involving over 4,000 healthy adults and aimed to identify which types of exercise were most effective.
According to Barry Giesbrecht, a senior author of the study published in Communications Psychology, while regular exercise programs are known to enhance cognition, the effects of short, acute exercise sessions had previously produced mixed results. The researchers aimed to clarify this and found encouraging results for busy professionals.
The study indicated that while various forms of exercise, such as walking, yoga, and weight lifting, provide health benefits, high-intensity workouts like cycling or high-intensity interval training (HIIT) had the most significant positive impact on cognitive function. Giesbrecht noted that vigorous activities yielded the largest cognitive benefits.
Interestingly, the study also revealed that exercise sessions lasting less than 30 minutes were more effective for cognitive enhancement than longer workouts. Specifically, a brief but intense workout can help improve memory and executive function—skills essential for effective planning, prioritization, attention, and decision-making.
Giesbrecht emphasized that the cognitive benefits of exercise are most pronounced after the workout, rather than during the activity itself, suggesting that a short, vigorous session may be particularly beneficial before tackling challenging mental tasks.
For individuals facing demanding cognitive challenges, the findings encourage incorporating brief, intense workouts into their routines. Just a 30-minute HIIT session can help boost concentration and focus, making it easier to approach complex tasks afterward.
Additionally, recent research indicates that even infrequent exercise, such as working out once or twice a week, may significantly reduce the risk of developing mild dementia. A study of nearly 10,000 participants in Mexico City showed that those who exercised occasionally had a 13% lower risk of mild dementia compared to non-exercisers. This reinforces the notion that maintaining some level of physical activity, regardless of frequency, is beneficial for cognitive health.
Experts like Shaan Khurshid, an electrophysiologist at Massachusetts General Hospital, emphasize that the overall duration of physical activity is crucial for reducing disease risk, including cognitive decline. They recommend aiming for at least 150 minutes of moderate-to-vigorous exercise each week.
Inc. and Everyday Health contributed to this report.
